So many of you come in to the clinic complaining of neck and shoulder pain after driving. I have put together a short video on how to counter poor posture while driving to reduce the risk of pain.

Unfortunately, car seats are not designed well to reduce the risk of back pain due to the fact they are trying to cram your body into a limited space usually resulting in your knees being higher than your hips; never a good idea (keep this in mind when sitting at a desk). Not only are you more likely to suffer with lower back pain in this position but it also then effects your upper body posture leading to neck and shoulder problems/pain and possible headaches or numbness in the arms/hands. One way to help with limiting this problem would be to make sure the back of your sit is in an upright angle (see video). Using  a lower back roll (see video) also helps support your lower back and improve your sitting posture. Initially you could try a small towel, rolled up very tightly and place it in the small (lumbar curve) of your lower back. If this helps you, then invest in a lumber roll with a strap that helps keep it in position in your car, as it makes life easier. We carry these at the clinic.

Once you have applied these corrections to your car posture, you will feel more ‘upright’. The next part is a trick to allow your body to have easy makers/reminders on how you should sit. Place the base of your skull against the headrest, rest your hands on the stearing wheel and drop your shoulders. You may find, once you start driving, that you quickly revert back to your old posture, just recongnise it, then replace the base of your skull on the headrest and relax/drop your shoulders again. Don’t judge yourself on how quickly you revert back once again to your old posture, it doesn’t matter as you now have a marker on how to correct this.

Hope this video helps Folks. Let me know!

Anne French

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This is the perfect time to reflect on life and whether we are going in the direction we desire.  So with that in mind I thought it may be helpful to include this great visual tool to access those areas of life that are doing well and those areas that are a little neglected. I find that it allows me to truly evaluate if I am going after what is really important to me instead of getting caught up in the craziness of life.

The diagram below represents a wheel of your life, divided into 8 segments, a bit like a pie chart. Each labeled segment represents an area of your life which is further divided from centre to outer circumference, 0 to 10.

 

Directions for use of the Wheel of Life:

1. Before you start to fill in your wheel, I suggest you date it so that you can do another wheel in the future, whether that is in 3 months or next year. Then you will be able to assess your progress.

2. Consider each segment of the wheel, asking yourself how you feel about the titled segment at this moment and then with a pen/pencil/coloured (my preference), draw a line in that segment from 0 (very dissatisfied) to 10 (fully satisfied) to give it a score, e.g. if you felt that your Fun and Recreation segment was out of balance (all work, no play) then you may score it a 2. Draw the line (a colour for each segment is a powerful visual) and then continue to the next segment and do the same until you have completed the entire wheel. IMPORTANT: Use the first number/score that comes into your head, not the number that you think you should be!

3. Now look at each scored segment. Everyone’s wheel is unique. There is no right or wrong. Consider the lower scored segments and decide whether you wish you could have scored them higher. Just because a segment is lower scored doesn’t mean you actually want to enhance the segment score as it may be unimportant to you at this time. It is important to interpret what your wheel is telling with a liberal dose of common sense.

Questions to ask yourself regarding your wheel:

  1. Are there any surprises for you?
  2. How do you feel about your life as you look at your Wheel?
  3. Which of these areas would you most like to improve?
  4. Write down 3 possible actions you could take that would result in enhancement in the segment.
  5. Review the 3 actions of enhancement and choose the action that would benefit you most.
  6. Write down a date when you will initiate this action.

It’s good to have a plan and this tool can help you with that.

Happy New Year! May your 2018 be filled with joy and wonderful surprises.

Written by Anne French

 

 

Here are our opening hours over the Christmas period.

Please keep in mind that there will be no one picking up the phone when we are closed. However, if you email us on coastclinic198@gmail.com I will be able to answer and book your appointment for you.

We wish you the Happiest Christmas and look forward to helping you with your health goals in the upcoming New Year, 2018.

For those of you that are conscious of the harm of chemical pesticides used to grow our food, harmful chemicals in our cleaning products that can be avoided and are able to buy organic foods and safe cleaning products – have you thought about what’s in your toothpaste?

Possible ingredients in your shop bought toothpaste

Check the ingredients in your toothpaste to see how many of these it contains:

  • Triclosan, a pesticide and hormone disruptor.
  • Sodium lauryl sulfate (SLS) which can cause cold sores for many people.
  • Artificial colorings linked to ADHD and hyperactivity in children. Toothpaste does not need to have stripes!
  • Fluoride, which can be toxic if swallowed and doesn’t even work in toothpaste.
  • Titanium dioxide, which is added to make a toothpaste white. Most of the data shows it’s safe and is not absorbed by the skin, however there is not a study done to measure absorption by oral tissues. The EWG has a good list of safety concerns around titanium dioxide, however it’s just there to make toothpaste white, does not improve your oral health. So why bother with it?
  • Glycerin, which isn’t toxic, but has no place in the mouth as it’s a soap that strips your body’s natural oral mucosa and leaves a film. This film could coat the teeth, interfering with the structure of the biofilm which could alter the microbiome in the mouth and impact the natural remineralization process — your body’s natural cavity-fighting mechanism.
  • Highly abrasive ingredients, which damage tooth enamel, making teeth sensitive and more prone to gum recession and cavities. Toothpaste should only be a little bit abrasive — this aids the brushing motion to remove the biofilm of the tooth.

We are conditioned to think there is some kind of miracle outside of our ability to make a paste that will clean our teeth and therefore we need to buy it. Unfortunately, I think this belief is also permeated in our society regarding a lot of magical foods/sauces that companies have the ability to process but we that can’t possibly make! These are falsehoods that are believed by our modern society. There are many recipes for toothpaste, this is just one of them.

Homemade Toothpaste Recipe

Here is a simple, easy to make (literally takes 2 minutes to make) and use toothpaste that will help to clean your teeth/mouth without destroying the natural and needed bacteria in our mouths.

  • 2 tablespoons of coconut oil
  • 2 teaspoons of bicarbonate soda
  • 1 teaspoon turmeric

Just mix them together and keep in a small pot. Done!

 

A breakdown of the ingredients

Coconut oil – this oil has been attributed many positives. In this use, it can naturally prevent candida in the mouth as well as helping to boost the natural microbiome(the microorganisms in a particular environment, including the body or a part of the body) in the gut (remember there is a connection from mouth to anus, shocking I know!).

Bicarbonate of soda – has a natural, gentle abrasive action that will help whiten your teeth. More importantly, are its alkaline properties. Many of the foods we eat are acidic, attacking our teeth and mouth bacteria. We can neutralise this acidity by increasing certain foods in our diets, e.g. vegetables and also by using bicarbonate of soda, which will help to encourage the right bacteria and protect our teeth enamel from decay.

Turmeric – a little controversial I know, seeing as everything turmeric touches seems to turn orange – my juicer is evidence to this. However, turmeric is an age-old teeth whitener that is widely used in India and other parts of the world. Curcumin, a component in Turmeric has received a lot of focus recently regarding its many beneficial effects on our health. It has natural antibiotic, antiseptic and anti-inflammatory properties and therefore could be beneficial for suffers of gingivitis, other gum infections or teeth sensitivity. I am always trying to get more Turmeric in me and by putting it in my toothpaste I am achieving that goal. Also, if you have been reading the research on Turmeric, you will know that it needs to be taken in the presence of black pepper or coconut oil to make it effective. Boom! Probably, most importantly for many, it doesn’t make your teeth yellow/orange.

Pro’s and Con’s

Teeth feel really clean. Yes, okay it’s a little weird at first that you don’t have that mint taste that you are probably used to but seriously, you get over it really fast(well I did because my teeth feel so clean!).

It is good for your mouth/gut health.

It’s much cheaper to make your own and so simple.

I would suggest you don’t brush your teeth in your favourite white linen shirt, just in case.

You need to wash the bathroom sink a little more often due to the coconut oil.

 

I hope you give this a go as it really is so simple to make, use, good for your health and it’s cheap!

Written by Anne French

 

 

There are usually lots of street paybyphone and meter parking spots at our location in Langfords Hotel on Third Avenue, which is unusual for Brighton and Hove.

It is a good idea to download the app before you visit us, as you will need it if you plan on parking in Brighton and Hove. I know it may seem like an insurmountable task to paybyphone if you haven’t used it already but once you use it, you will see how easy it is to use. Here is the website link if you need it. From there you will be able to either register on-line or download an app for your phone whether is be android, apple or blackberry device.

https://www.brighton-hove.gov.uk/content/parking-and-travel/parking/paybyphone-parking

There is also a paybyphone link on our website under the Contact us page.

So, we’ll see you soon.

Hi Folks

I have put together this short video for new patients and those of you that have not yet visited us at our new location in the Langfords Hotel, 8-16 Third Avenue in Hove (just a few blocks from our old location on Church Road). It shows you how to find us in the Hotel. You could also ask the Hotel Reception staff – they are very friendly and will point you in the right direction.

See you soon.

Hi Folks

Have you heard the rumour? We’re moving…

coast-cartoon-2

Not sure if you’ve heard it through the grapevine but Coast is moving location on March 27th 2017 – don’t panic it’s only a few blocks up the road to Third Avenue.

The lease on the location that Coast is presently occupying expires in April ’17 and after 12 years of running a demanding clinic I have decided to simplify my life and so Coast is down sizing to just me!

Do not worry about losing contact with any of your trusted practitioners, we will not let that happen. Just ask them where they will be practicing from on your next appointment. Even once we have closed the doors on Church Road, you will be able to obtain your practitioners contact details, via a link page on Coast website.

You will also continue seeing our excellent Reception Staff as they are all following to our new location(YIPPEE).

Coast has attracted a plethora of good people that have walked through the clinic door looking for help with varied physical complaints; mainly local to Brighton and Hove but also from many parts of Britain and other countries. You are a generous bunch, sharing your knowledge and life experiences which I never cease to learn from. Thank you. You are the reason I love my job.

It has also been my pleasure and privilege to work with some amazing practitioners and staff at Coast (past and present) and together we have pulled together to aid our patients/clients in the way that would serve them best. Whether that was bio-mechanical techniques, exercise, suggested lifestyle changes to diet, postural habits, relaxation advice, or listen to something they needed to voice to get greater clarity in their lives. I look forward to continuing and further improving that service in our new location.

Our last day of practice on Church Road will be Saturday, March 25th 2017. My first day of practice in our new location will be Tuesday, March 28th 2017.

The new Coast location is in a suite in a hotel. Different, I know, but is is going to work really well for you (and me). It’s a great location with plenty of street parking as it is on Third Avenue which is one of those beautiful roads leading down to the seafront from Hove Town Hall, with 4 lanes of meter parking available.

Please take note of our new address: COAST CHIROPRACTIC  Regent Suit 3, Langford Hotel, Third Avenue, Hove, BN3 2PX

I would like to thank all of the staff for being so understanding and supportive and I look forward to working with you all, in one form or another in the future.

So, if I don’t see you before March 28th, then I will see you in Coasts new set-up. EXCITING!

Warmest regards, Anne French

In a recent research paper I came across, I found an alarming statistic: women are exposed to an average of 168 chemicals every day through the application of many personal care products including shampoos, creams, cosmetics and also everyday household cleaning products.

Over the last 70 years, more than 80,000 man-made chemicals have been released into the environment. Increasing scientific evidence shows that some of these chemicals, known as hormone disruptors, are having a profoundly worrying influence on our health.

So, how does a lot of nasty chemicals actually affect the delicate balance of our hormones and negatively impact our health?

Hormones and what they do

Hormones are produced by the endocrine system which includes the ovaries, testes, adrenal, pituitary, thyroid, and pancreas. They are then secreted into the blood where they act as the body’s chemical messengers.

endocrine-system-human-body-diagram

For example, hormones work with the nervous system, reproductive system, kidneys, gut, liver, and fat to help maintain and control:

 

  • Body energy levels
  • Reproduction
  • Growth and development
  • Internal balance of body systems, (also known as ‘homeostasis’)
  • Response to surroundings, stress, and injury.

 

Examples of hormones include adrenalin, oestrogen, progesterone, testosterone, insulin and thyroid hormones.

Hormone disruptors and what they do

Hormone disruptors can be classed as synthetic chemicals used in medications, cosmetics, and household products. They’re also present in the environment/atmosphere in the form of pollution and heavy metals (lead and mercury for example).  Some commonly named hormone disruptors you may have heard of include phthalates, plastics such as BPA, dioxins, PCBs, PBBs and cigarette smoke.

endocrine-disruptors

They interfere with the production, transport, release, metabolism, binding, action or elimination of the body’s natural hormones.

 

Usually, our natural hormones bind to hormone receptors in the body like a key fitting into a lock. When the key fits, it unlocks the process of sending messages to regulate functions in the body. Hormone disruptors can tamper with this process and can:

  • Mimic naturally occurring hormones in the body like oestrogens (the female sex hormone), androgens (the male sex hormone), and thyroid hormones, potentially overstimulating the production of these hormones. These ‘fake’ hormones are commonly known as xenoestrogens for example.
  • Bind to a receptor within a cell and block the natural hormone from binding. The normal signal then fails to occur and the body fails to respond properly.
  • Interfere or block the way natural hormones or their receptors are made or controlled.

endocrine-disruption-of-hormones

 

Some of the health problems beginning to surface from the few research studies carried out include early onset of puberty, infertility, polycystic ovary syndrome, fibroids, breast cancer, miscarriages and endometriosis. This is not the full list. In men, some of the risks and health implications include birth defects of the penis, undescended testicles, impaired fertility due to reduced sperm quantity and some cancers such as testicular and prostate.

 

So, what can we do to minimise our exposure to this horrible lot of chemicals?

Natural household cleaning products to try
Ditch the harsh chemical cleaning agents in favour of some kinder, gentler, natural products. I’ve recently been experimenting and wanted to share some of my favourite new methods. You will need:

White vinegar

Bicarbonate of soda

Lemons

Salt

Hydrogen peroxide (available from chemists)

Elbow grease!

Grease and grim
To tackle grime, mix bicarbonate of soda with warm water and scrub the stovetop with a cloth. You can also use this trick to brighten dulled stainless steel appliances, pots and pans.

Ovens and surfaces
Spray a small amount of white vinegar in the oven, on the hob, or on surfaces, let it sit for ten minutes and wipe clean with warm water. You can also use this method to remove hard water deposits in the dishwasher. Be warned, it has a strong smell, so you may want to leave the windows open to air your rooms!

The kitchen bin
A basic mixture of bicarbonate of soda and water will revive a dirty bin – not only does it remove grime and dirt, it also prevents odours, so once you’ve cleaned your bin sprinkle some in the bottom.

Taps and metal finishings
Remove hard water build-up with cotton wool balls soaked in some hydrogen peroxide or use  a mixture of salt/warm water and an old lemon wedge to buff up over the salt water mixture – works wonders!

Mirrors and windows
Apply a diluted mixture of white vinegar and water  with a cloth and buff up with newspaper for a streak-free finish.

Baths and showers
Remove any dirt/grime with bicarbonate of soda and a cloth.

Plants!
As usual, nature provides for us – did you know that plants such as ferns and peace lilies can remove harmful compounds from the air around us and provide us with more oxygen? Plants act as natural purifiers.

Natural /organic cosmetics to try
Natural and organic beauty products are more expensive – there’s no way around that it seems. Some of the best include Neals Yard, Dr Hauschka, Korres (a Greek brand which is fantastic and more reasonably priced), Green People, Burts Bees, Jason products, Pai, Weleda products (their Wild Rose deodorant is good) and I also like the Dr Organic range at Holland & Barrett. For those who like to paint their nails, the brands Zoya and Butter London provide a range of lovely colours, free from harmful chemicals and toxins.

I’ve found a lot of Aussie and New Zealand companies producing really nice, natural, organic and kind products for our face and bodies. Look out for brands such as Antipodes, Trilogy (the organic rosehip oil is just lovely and lasts well), Aesop, and By Nature.

You could also attempt to make your own face creams and cleansers from natural products such as aloe vera, honey and coconut oil!

I hope this has inspired you to seek out some kinder alternatives to try out!

Written by Daniela Barbaglia, Nutritionist

Further reading/recommended books:
Green Cleaning: Natural hints and tips – Margaret Briggs
Household cleaning – Rachelle Strauss
The Organically Clean Home – Becky Rapinchuk
Look Great Naturally – Janey Lee Grace
Natural Beauty – Karen Gilbert

References

  1. Endocrinology. 2006. 147(6):S11-S17.
    2. Developmental Biology. 2001. 238:224-238.
    3. National Toxicology Program’s Report of the Endocrine Disruptors Low-Dose Peer Review. 2001.
    4. Environmental Health Perspectives. 1995. 103:83-87
    5. Endocrine Disruptors: https://www.niehs.nih.gov/health/topics/agents/endocrine/
    6. World Health Organization : Effects of human exposure to hormone-disrupting chemicals examined in landmark UN report http://www.who.int/mediacentre/news/releases/2013/hormone_disrupting_20130219/en/

The gallbladder is a small pear-shaped organ (sac), located on the right side of the body, directly under the liver. It acts as a storage facility for the pint or so of bile the liver produces every day.

gallbladder

Bile is a green-ish, yellowy substance containing bile acids that are essential for digestion and absorption of fats and fat-soluble vitamins, as well as aiding the digestion of proteins and starches.

Bile actually encourages this peristaltic action that eventually leads to a bowel movement and can therefore help to prevent constipation by supporting the natural elimination of toxins. Some research suggests bile also possesses antimicrobial benefits too.

The gallbladder stores the bile until food arrives in the stomach. The cells of the intestinal walls secrete a hormone called cholecystokinin which causes the gallbladder to contract and release bile into the stomach where it gets to work, digesting fats and aiding digestion.

However, if the liver is over-loaded, toxins can get dumped into the gall bladder which can lead to gall-bladder issues. A sluggish gallbladder that doesn’t release its bile can form a sort of grainy/gritty ‘sludge’, contributing to further problems like inflammation and gallstones.

Gallstones form when there is an abnormal concentration of bile acids, cholesterol and fats in the bile. Poor diet is a main contributor to gallstones as well as genetics, including inherited narrow bile ducts. In addition, research suggests that food sensitivities, including both gluten and cow’s milk proteins, can cause damage in the intestinal tract that can lead to gallbladder problems.

Gallstones can range from the size of grains of sand to pea-sized masses. They can be extremely painful and lead to inflammation of the gallbladder. This can cause severe pain in the upper right abdomen and/or across the chest and can be accompanied by nausea, a fever, chills, jaundice and vomiting. Urine may be tea or coffee-coloured. If you experience any of these symptoms, you should see your GP.

How nutrition can help
Eating the right foods with good nutrition support can help to keep the liver and the gallbladder healthy to minimise the chances of gallstones forming in the first place. A diet high in fibre (beans, pulses, fruit and vegetables) can help keep the gallbladder and the rest of your digestive system functioning properly.

Foods to avoid
Foods to avoid include coffee, saturated fats (found mainly in meat), fried foods, fizzy drinks, milk, chocolate, meats, dairy products, especially cream, and anything that is in high in sugar.

 

Helpful herbs

Chicory root
The ancient Romans used this herb to help cleanse the blood. Similarly, ancient Egyptians were known to consume chicory root in large amounts to aid in purifying the liver and blood. Try roasted chicory root as a natural, caffeine-free alternative to coffee.

Curcumin (extracted from Turmeric)
Curcumin has been shown to stimulate bile formation and gallbladder emptying. Curcumin is a powerful antioxidant that helps to support the liver in doing its job, filtering blood and toxins to keep your body healthy.

Milk Thistle
Studies suggest milk thistle (Silybum marianum) supports optimal liver function, enhancing bile production, flow and activity. You can use a tincture daily.  Vogel do a really good one that also includes artichoke.

Ginger root, parsley, fennel and dandelion
These herbs also contain beneficial properties to aid health liver and gallbladder function.

Broccoli sprouts
Eating 1/4 cup per day can decrease bilirubin deposits in the gallbladder thus reducing the likelihood of gallstone formation. You can buy sprouting broccoli from most health food shops now. They taste great in a salad.

Pear, beetroot and apple juice
Beetroot in particular is a fantastic vegetable that is particularly great for the liver. It contains compounds that helps the liver to detoxify and protect and improve liver function.
(See recipe below for my liver-loving juice).

Bitter Foods
Adding bitter foods into your diet helps to stimulate better digestion as well as supporting your liver and gallbladder. Bitter foods stimulate the digestive juices and cleanse the liver. Lemon juice in water, for example, helps stimulate the production of bile, which acts like a natural laxative, and increases stomach acid, helping you break down food more effectively.

Bitter foods to include into your daily diet include limes, grapefruit, artichokes, dandelion, celery and celeriac, bitter greens such as spinach, rocket, spinach and watercress, swiss chard, kale and chicory.

Essential fatty acids
Use unfiltered extra virgin olive oil, walnut and avocado oils for salad dressings. These oils are rich in essential fats which the body cannot make so we need adequate daily supplies through foods.

Lecithin
Adding lecithin granules to your morning porridge/muesli improves the way your body breaks down fat and can help people with poor tolerance to fat, for example, anyone who has had their gallbladder removed. Sprinkle 1 x tablespoon into yoghurts or juices.

Vitamin C
A deficiency of Vitamin C can lead to the formation of gallstones. Aim for 3,000mg daily. Oranges, tomatoes, kiwi fruits, berries and dark green leafy vegetables are all great sources of Vitamin C.

Water
Water is essential in bile synthesis, as a good deal is used to produce bile from the conversion of cholesterol happening in the liver.

 

Other things to consider

  • Physical exercise can reduce the risk of gallstones by 20 to 40%.
  • Women are twice more likely to form gallstones than men. Females aged 40 or over who are overweight and have had children are more likely than most to suffer from gallbladder problems.
  • Obesity and gallbladder disease are related.
  • Rapid weight-gain (and loss) through extreme dieting can contribute to gallbladder problems.
  • If you’ve had your gallbladder removed, you may experience digestive or absorption issues and find it difficult to absorb and utilise essential fatty acids, vital for general health. In addition, you may have decreased absorption of fat soluble vitamins. These nutrients are essential for optimal health and disease prevention so taking steps to enhance fat digestion and bile support is crucial.

 

Try this lovely juice – your liver will love you for it!

Liver-loving Juice

1 x organic carrot (chopped)

2 x bulbs of fresh raw beetroot (the skin peeled/removed) sliced

1 x Red apple chopped with core removed OR a handful of fresh pineapple, chopped

1 x small Pear chopped and core removed

½ inch of fresh ginger

½ freshly squeezed lemon

Handful of dark green leafy vegetables (watercress/spinach/rocket)

 

Whizz everything into a juicer or blender. Add water to ensure you get the consistency you like. Drink slowly and enjoy!

 

A note of caution
Beetroot juice is high in a substance called oxalic acid, and people with kidney stones or a history of kidney stones should either avoid beetroot juice entirely or use it very sparingly.

Written by Daniela Barbaglia

With the cold weather starting to creep in it’s no surprise that many of us will suffer with colds and sinus problems that can lead to headaches and a general feeling of stuffiness. Here are some facts behind the reason why some of these problems may occur and an outlook as to how osteopathic treatment can help to manage them.

sinuses

As you may already know, there are four air-filled chambers within the facial bones of the human skull which are called sinuses. These are found in the frontal bones above your eyes, behind the upper nose, in the sphenoid bones behind your eyes and in your cheekbones. Their function is to humidify the air as it journeys to the lungs and trap bacteria in the mucus produced by the lymphatic membranes which helps to detoxify the human body. These bacteria can then be removed from the sinuses by swallowing the mucus or pushing it out of the naval cavity when blowing your nose.

 

Sinusitis and blockages occur when the membranes lining the sinuses become inflamed or when the passages allowing the drainage of the mucus become restricted. This can lead to infection and often a headache which may present in your forehead, eyes, cheeks and temples. Temporary relief can be found by taking medication to reduce the inflammation or dry up the sinuses but this does not deal with the root cause of the underlying problem.

sinus-osteo

Osteopathic treatment of sinusitis involves taking a more holistic approach. An Osteopaths aim will be to improve the subtle movement of the facial and cranial bones, which make up the walls of the sinuses, using both structural and cranial approaches to osteopathy. This will help to encourage the drainage of the sinuses and prevents the build-up of mucus within those sinuses. This will allow your breathing to become easier thus alleviating other symptoms associated with sinusitis such as headaches, stuffiness and a general feeling of being bunged up. Your neck, shoulders and upper back will also be treated to further encourage drainage and to help reduce the general tension that can exacerbate the sinus problems.

 

So, if the change of weather has gotten you feeling a little stuffy and bunged up, why not give your local osteopath a visit and see if this alternative approach to conventional medicine can give you the much needed relief that you may need this winter!

Written by Wayne Beck, Osteopath

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